O4W Week of Workouts 10/22-10/27

Monday 10/22

 

3 Rounds:

7 Stations – 1 Minute Work at Each Station

:15 Second Rest Transition between Stations

1 Minute Rest between Rounds

 

Station 1: Air Bike

Station 2: High Plank Hold

Station 3: 2 KB Push Press R:(45+,35+), W:(35+,25+), B:Goblet (25+,20+)  

  • 8 Reps at a time. Bells down, shake out, repeat.

Station 4: Wall Sit

Station 5: Step Ups

Station 6: KB Swings (make sure to pick a bell that you can swing for 1 min)

Station 7: Pull ups (unassisted Pull ups or 10 x Scapula Pull ups to max hang)  → hang the remaining time

 

Tuesday 10/23

 

The TD (assessed)

 

Round 1:

Start with an 800m run (1 lap around the building)

150 squats

75 sit- ups

50 push- ups

Round 2:

Repeat run

75 squats

50 sit-ups

25 push-ups

Round 3:

Repeat Run

50 squats

25 sit-ups

10 push-ups

Finish with parking lot lap

 

White: Round 1 has same reps as round two

Blue: Only 2nd & 3rd round & run is to the stop sign & back

Wednesday 10/24

 

Competition Starter

Team 1 min row relay : split gym up into groups of 3 (smaller groups split up to fit on all ergs, 2-3/team)

Each teammate will row for 1 min, and switch with partner (we’ll have a :10 clock for a transition where no one will be rowing). Whatever team rows the farthest after all 3 people have rowed 2 x wins!

Finish the day:

Tabata (:20 sec Work/ :10 sec Rest)

Each exercise will run for 2 round (1 min) then switch exercises. 6 minutes per station.

1) Ninjas + Superheroes

2) JG Jumping Lunges + JG Rows

3) Star Jumps + Spiderman Plank

4) Mtn Climbers + Single Leg Hip Bridge Raises

 

Thursday 10/25

 

Tempo Strength Training (12 min)

 

1 KB Split Squats ( rack the bell on the opposite side of the working leg) : Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND / Then Switch Sides = 3 RNDS = 6 Minute Total

35+/30+ 30+/25+ 25+/20+

1 Minute Rest BTWN Squat & JG Horizontal Row   

Jg Horizontal Row: Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps

 

-2 min set up-

 

Partner Conditioner (16 min)

2 Campers working at the same time alternating between 2 movements. A heavy carry + KB movement and a bodyweight exercise.

  1. Partner 1: Heavy Rack Carry + Push Press (down and back 2x / Every time you get to the wall complete 2 push press)

           Partner 2: Hollow Crunches

     2) P1: Heavy Farmers Carry + Deadlift (down       and back 2x / Every time you get to the wall complete 2 DL)

          P2: Slam Balls

     3) P1: Over Head Carry + Clean (down and back 2x / Every time you get to the wall complete 2 cleans)

          P2: Mtn Climbers The Hard Way

 

SHORT rest and repeat

 

Friday 10/26

 

15 Min AMRAP:

 

-10 KB Headcutters: R:(40+/30+), W:(35+25+), B:(30+/20+)

– 10 KB Rows (5/arm) R:(60+/40+), W:(45+/ 35+), B:(40+/30+)

– 10 KB Swings: R:(60+/40+), W:(45+/ 35+), B:(40+/30+)

– 10 Hollow rocks (Mod: Lemon Squeeze)

 

Finish with a Team Game!

 

Team Pictionary : Teams of 3-4 race to finish the required reps for 1 stations. Everyone works at the same time, and teammates can help steal reps. After completing the first 2 stations, race back to draw a sheet of paper to play Pictionary. The faster you get done with 2 stations, the more time you’ll have with Pictionary. (Once the last team arrives to the game clock starts and everyone has 3 minutes to finish Pictionary). One person will be drawing while everyone else is trying to guess while in a hollow hold. Team with most correct answers wins.

Station 1: 200 DU/600 singles

Station 2: 100 KB Goblet Cleans (25 Each)

Station 3: 30 Cal Bike per Teammate

Station 4: 6 laps ( ½ the group rests while the others run – 3 laps/person)